2019 - W30 - W40 - Squat, Deadlift and Push / Pull
General
Intermediate
Barbell
Plan Details
The 2019 - W30 - W40 - Squat, Deadlift and Push / Pull routine by demiz is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
W1 - Squat
Est. 54 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
4 Sets x 15 Reps
Day 2
W1 - Push / Pull
Est. 59 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Day 3
W1 - DL and Shoulders
Est. 52 min
6 exercises
Barbell Deadlift
4 Sets x 4 Reps
Barbell Push Press
5 Sets x 8 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Day 4
W1 - Push / Pull
Est. 63 min
7 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Pull-Up
5 Sets x 12 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 5
W2 - Squat
Est. 56 min
6 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
4 Sets x 15 Reps
Day 6
W2 - Push / Pull
Est. 57 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Day 7
W2 - DL and Shoulders
Est. 55 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Day 8
W2 - Push / Pull
Est. 64 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Pull-Up
5 Sets x 12 Reps
Back Hyperextension
4 Sets x 8 Reps
